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Old 08-04-2010, 08:27 PM
chuckles_345 chuckles_345 is offline
chuckles_345 is attempting to get a PhD in nutritional sciences and an IFPA pro card at the same time!!!
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Join Date: Jul 2010
Posts: 73
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7-30 Friday: Legs

Diet: Ate clean all day as usual through my 1st 3 meals, went out of town and had a cheat meal of stir fry for meal 4 and a meal replacer bar for meal 5

Water: 1.5 gallons
Sleep: 7hrs



Workout: Legs

Hack Squat:
1. 4 plates x10 (PR)
2. 4 plates x10 (PR)
3. 4 plates x8
4. 3 plates x12

Bodymasters Squat Machine:
1. 3 plates x10
2. 4 plates x10 (PR)
3. 4 plates x10 (PR)

Leg Extensions:
1. 225x10
2. 225x8
3. 180x10

Seated Ham Curl:
1. stack x10 (PR)
2. stack x8
3. 180x12

Lying Ham Curl (Hardest machine ever):
1. 90x10
2. 90x10
3. 90x10

Occluded 1 Legged Extension superset Occluded 1 Legged Curl:
1. 75x15/50x10
2. 75x8/50x6
3. 75x6/35x8
4. 75x4/35x5

Standing Calf Raise:
1. 210x12
2. 210x12
3. 210x10
4. 210x10

Mini Hack Squat Calf Raise:
1. 4 plates per side x12
2. 4 plates per side x10
3. 4 plates per side x8
4. 3 plates per side x12

Donkey Calf raise:
1. 150x12
2. 150x12
3. 150x10
4. 150x10

Workout Time: 100min





7-31 Saturday: Off Day (Out of Town)

Diet: Ate clean all day, was probably a little under for the day as far as kcals go.



8-1 Sunday: Off Day

Diet: 190gP, 451gC, 85.5gF, 3335cal
Water: 1.5 gallons
Sleep: 10hrs







8-2 Monday: Upper

Diet: 205.5gP, 519gC, 86gF, 3670cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Upper

DB Bench:
1. 110x5
2. 110x5
3. 110x5 (Tied PR for 3x5)

Pec Deck:
1. stack x15 (Tied PR)
2. stack x12

Weighted Chins:
1. 55x5
2. 55x5
3. 55x5 (PR for 3x5)

Cable Row:
1. 220x8 (PR)
2. 220x7
3. 220x6

Pulldown Machine:
1. stack x8 (Tied PR)
2. stack x8 (Tied PR)

Bodymasters Hammer Row:
1. 3 plates +10 per side x8 (PR)
2. 3 plates +10 per side x8 (PR)

Upright Row:
1. 115x8
2. 115x8
3. 95x12

Machine Side Raise:
1. 120x12
2. 120x10

Skull Crushers:
1. 125x8
2. 125x8
3. 125x6

Rope Pressdowns:
1. 140x8
2. 140x8

Standing EZ Bar Curls:
1. 115x8 (PR)
2. 115x6
3. 115x6

DB Preacher Curls:
1. 35x8 (PR)
2. 35x8 (PR)

Workout time: 90min







8-3 Tuesday: Lower

Diet: 200.5gP, 525gC, 76.5gF, 3590cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Lower

Squats:
1. 345x3
2. 345x3
3. 345x3
4. 345x3
5. 345x3

Leg Extensions:
1. stack x8 (PR)
2. stack x7
3. stack x6
4. stack x6
5. 255x8

SLD:
1. 335x5
2. 335x5
3. 335x5 (PR for 3x5)

Hardest Ham Curl Ever:
1. 120x8 (PR)
2. 120x7
3. 120x6

Mini Hack Squat Calf Raise:
1. 5 plates per side x8
2. 5 plates +25 per side x8 (PR)
3. 5 plates +25 per side x8 (PR)
4. 5 plates +25 per side x6
5. 5 plates per side x8

Standing Calf Raise:
1. 240x8
2. 240x8
3. 240x7
4. 240x6
5. 210x8

Workout Time: 85min




Really solid last few workouts. Feeling pretty beat up from the last 2 heavy days. Cardio wed and then hyper workouts Thus-Sat as usual.

Chuckles
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